Main – CrossFit
(No Measure)
Row 1000m
Squat Clean (1 RM)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 Minutes of:
5 OHS 120lbs/75lbs
10 Bar Facing Burpees
15 Toes to Bar
Row 1000m
Complete as many rounds as possible in 10 Minutes of:
5 OHS 120lbs/75lbs
10 Bar Facing Burpees
15 Toes to Bar
1000m row
Crossfit Beginnings 12 Days of Christmas
1 air squat
2 push-ups
3 situps
4 Backsquats 95/65#
5 KB swings 53/35#
6 Deadlifts 95/65#
7 Box jumps
8 (ea) lunges with 20/14# wallball
9 TTB
10 wallball
11 hang cleans 95/65#
12 Pullups
****Workout is completed like the song****
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
..
12,11,10,9,8,7,6,5,4,3,2,1
Please note any of these movements can be modified and the workout can be scaled
150 Mountain Climbers
50 Situps
Complete as many rounds as possible in 12 Minutes of:
50 Double Unders
15 Push Press 115lbs/75lbs
15 Deadlift 115lbs/75lbs
Complete as many rounds as possible in 20 minutes of:
5 Hang Power Clean 165lbs/105lbs
10 Pistols
15 Box Jumps 24″/20″
2 Rounds
10 OHS
10 Push Press
2 Rounds
20 Burpees
50 Situps
Complete as many rounds as possible in 20 minutes of:
Run 400m
21 KB Swings
12 Toes to Bar
25 air squats
25 pushups
50 jump rope
50-40-30-20-10
Double-unders
Sit-ups
scale jump rope:
250
200
150
100
50
Row 1000m
Complete as many rounds as possible in 12 minutes of:
15 HR Pushups
10 Power Clean 135lbs/95lbs
5 Chest to Bar Pullups
100 Situps
100 Pushups
Complete as many rounds as possible in 7 minutes of:
10 Burpees
50 Double Unders
150 mountain climbers
4 rounds:
20 wallballs 20/14#
10 Push press 95/65#
400m run